Magnesium is one of the most abundant minerals in the body. It is also essential for health. Most magnesium is stored in the bones, soft tissues, and muscles. The body depends on this mineral for more than 300 enzyme reactions.
These reactions include:
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Regulating blood pressure
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Balancing blood sugar
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Producing cellular energy
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Supporting DNA and RNA formation
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Aiding detoxification pathways
Magnesium also moves calcium and potassium across cell membranes. This action supports nerve signaling. It also supports muscle contraction and normal heart rhythm.
Magnesium Deficiency: A Common Yet Overlooked Problem
Even though magnesium is found in many foods, deficiency is common. Many people do not realize they are low.
Food Sources of Magnesium
- Green leafy vegetables
- Legumes
- Seeds and nuts
- Whole grains
Medications That Deplete Magnesium
Several medications lower magnesium levels in the body. These include:
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Proton pump inhibitors (PPIs)
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Loop and thiazide diuretics
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Corticosteroids
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Oral contraceptives
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Nephrotoxic drugs such as aminoglycosides, cisplatin, and digoxin
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Macrolide antibiotics, such as azithromycin
Conditions That Raise Risk
Some medical conditions raise the risk of magnesium deficiency. They may increase urinary loss, reduce gut absorption, or shift magnesium into cells.
Higher-risk groups include people with:
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Inflammatory bowel disease
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Celiac disease
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Chronic diarrhea
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Alcohol use disorder
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Metabolic syndrome
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Diabetes
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Hypertension
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Obesity
Symptoms of Magnesium Deficiency
Symptoms can vary widely. Common signs include:
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Loss of appetite
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Nausea or vomiting
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Fatigue or weakness
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Muscle cramps or spasms
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Numbness or tingling
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Anxiety or mood changes
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Depression
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Heart palpitations
Because these symptoms are nonspecific, deficiency often goes unnoticed.
How to Test Magnesium Levels
Blood testing is the best way to assess magnesium status. I recommend RBC magnesium testing. It reflects magnesium inside cells more accurately than standard serum testing.
Other testing options include:
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Hair mineral analysis
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Urine testing
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Comprehensive micronutrient testing
Different Forms of Magnesium and Their Uses
Magnesium supplements come in many forms. Each type serves a different purpose:
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Magnesium Citrate: Well absorbed and helpful for constipation
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Magnesium Glycinate: Gentle on digestion and supportive for stress and sleep
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Magnesium Oxide: Poorly absorbed and may cause digestive upset
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Magnesium Chloride: Easily absorbed and useful for digestive and pain support
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Magnesium Malate: Gentle and helpful for chronic pain and fatigue
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Magnesium Orotate: Supports heart health but is costly
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Magnesium Taurate: Helps regulate blood pressure and insulin response
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Magnesium Sulfate: Found in Epsom salts and promotes relaxation
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Magnesium Threonate: Crosses the blood–brain barrier and supports cognition
Safety of Magnesium Supplementation
Magnesium is safe for most people. It is usually well tolerated. Individuals with kidney disease, heart block, bleeding disorders, or myasthenia gravis should consult a healthcare provider before use.
Common side effects include diarrhea, nausea, and abdominal cramping. Rare but serious effects of excess intake may include:
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Irregular heart rhythm
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Low blood pressure
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Breathing difficulty
Final Thoughts
Magnesium is critical for optimal health, yet deficiency is common. Proper testing and the right form of supplementation can improve energy, sleep, mood, cardiovascular health, and more.
Call or text 813-669-3084 to schedule a consultation with Stasha-Gae Roberts, Nurse Practitioner and learn how magnesium can benefit your health.
Nursing your journey to lasting wellness.
Dr. Stasha-Gae Roberts, DNP, MPH, MSN, APRN, AGPCNP-BC
Adult-Gerontology Primary Care Nurse Practitioner
